In an age where anti depressants have become one of the most widely prescribed drugs on the market, more and more people are asking how they can beat depression naturally to avoid the risks and side-effects associated with SSRI’s and other anti depressant drugs. There is a strong case to support hormonal factors, diet and nutrition as being the driving force behind the widespread incidence of depression and other mental health disorders, commonly seen today. Mounting evidence suggests that outdated diet and nutritional advice such as encouraging high carbohydrate and low fat diets is in fact, a major cause of depression.
High carbohydrate diets have also been linked to heart disease, Type II diabetes and obesity. Low fat diets deplete the body of cholesterol, an essential nutrient for the nervous system and for the production of hormones such as testosterone and estrogen. Deficiencies of these hormones produce the mental and emotional changes commonly seen in premenstrual and menopausal women and male andropause (i.e. fatigue, apathy, irritability, sadness, depression, anxiety and insomnia).
Cholesterol is the building block of all hormones and low levels are very dangerous for mental and heart health. One of the best food sources of healthy cholesterol are eggs. Egg yolks contain healthy HDL cholesterol and lethicin, which helps the body to emulsify the fat and metabolize it very easily. On top of this, eggs are a nutritional powerhouse and contain a vast array of B group vitamins essential for mood and energy, in addition to amino acids which are essential for promoting a calm and content disposition.
Amino acids are the building blocks of protein foods. They are found in foods such as meat, fish, nuts and beans. One amino acid in particular, Tryptophan, is a direct precursor to serotonin, a feel good neurotransmitter in the brain often deficient in people with depression. The best food source of this nutrient is the Alaskan Sea Lion with a massive 2,500mg of Tryptophan, but of course I’m not advocating that it be hunted because of it. A better source might be seaweed algae; Spirulina has 641mg of tryptophan.
Alternatively, you can try soy protein isolate which has 660mg, frozen spinach which has 594mg or raw watercress which has 545mg. Tryptophan as a supplement has not been available for sale in Australia for some time. However, it has recently been reintroduced to the US where it is used for weight loss and depression. The next best thing (if dietary sources are inadequate) is a nutrient known as 5HTP.
This is a direct precursor to tryptophan. This is available from your local Naturopath on prescription in a product known as Proxan. This product also contains another powerful mood enhancing nutrient known as SAMe, in addition to B vitamins. This has been known to improve mood within days without any dangerous side-effects or withdrawal symptoms commonly associated with prescription anti depressants. (Please note this cannot be taken while taking anti depressants.) Stress is another major cause of depression today.
After the adrenalin rush that accompanies a stressful event (having an argument with the dishwasher, your spouse or boss) the body releases the anti-stress hormone cortisol to calm the body down. However, stressful events are not isolated incidents in our lives so this hormonal balancing act is taking place every waking second of your day.
This can eventually lead to adrenal exhaustion and abnormally high cortisol levels. This has been clinically proven to shrink the hypothalamus, the part of the brain which governs emotions and behavior. High cortisol levels also deplete the body of serotonin faster. However, the serotonin deficiency is really due to an excess or cortisol or too much stress. Eating a diet with a good amount of protein spread throughout the day in addition to good quality fat (ie nuts, olive oil, butter, fish oils) will go a long way towards supporting the nervous system and mental health in general...
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